Safety Notes

• Avoid with acute lower back pain or poor hip hinge
• Ensure shoulder flexion allows safe overhead without arching
• Start light to master form
• Warm up hips and shoulders
• Stop if grip fails or form breaks
• Use lighter weight than Russian swing initially

Spotting

Solo exercise; no spotting needed. Use lighter weight or safeties if needed for overhead stability, but focus on self-control.

Common Mistakes

• Rounding lower back during hinge
• Using arms to lift instead of hips
• Overarching at overhead position
• Squatting instead of hinging
• Letting kettlebell drop uncontrolled
• Insufficient shoulder mobility leading to compensation

• Acute lower back injury
• Shoulder impingement
• Poor shoulder mobility
• Recent spinal surgery

• Full hip hinge without rounding
• Shoulder flexion to 180 degrees
• Ankle dorsiflexion for stable stance

Build Up First

• Mastery of hip hinge pattern
• Proficiency in Russian kettlebell swing
• Core bracing competency